Kale Sweet Potato Salad: A Deliciously Nutritious Dish

When it comes to healthy eating, you don’t have to sacrifice flavor. Kale Sweet Potato Salad is a vibrant, satisfying dish that combines hearty roasted sweet potatoes, crisp kale, tart apples, smoky bacon, and a tangy apple cider vinaigrette. Whether you’re looking for a nutrient-packed lunch, a side dish for dinner, or something fresh to bring to your next potluck, this salad checks all the boxes.

What makes this salad special isn’t just the flavor—it’s the balance of textures and the powerful health benefits packed into every bite. Let’s explore why this salad is a must-try and how you can make it easily at home.

Why Kale Sweet Potato Salad is a Crowd-Pleaser

Imagine the creamy sweetness of roasted sweet potatoes paired with the crunch of fresh kale, crisp apple bites, and the savory richness of crispy bacon. Now add a tangy-sweet vinaigrette that ties everything together. It’s a salad that appeals to everyone, even those who claim they don’t like kale.

This dish is perfect because:

• It’s Versatile: Serve it as a side dish, a light lunch, or a dinner entrée by adding a protein like grilled chicken.
• It’s Healthy: Packed with fiber, vitamins, and antioxidants, it’s as nourishing as it is delicious.
• It’s Seasonal: With sweet potatoes, apples, and kale, it celebrates the flavors of fall and winter.

Ingredients for Kale Sweet Potato Salad

Here’s everything you’ll need to make this flavorful salad.

For the Salad

Ingredient	Amount
Sweet potato	1 (peeled and diced)
Red onion	½ (diced)
Olive oil	2 tablespoons
Salt	To taste
Freshly ground black pepper	To taste
Bacon	4 strips
Kale	1 bunch (stems removed)
Granny Smith apple	1 (cored and diced)
Green onions	2 (sliced)

For the Dressing

Ingredient	Amount
Apple cider vinegar	¼ cup
Dijon mustard	1 teaspoon
Honey	1 tablespoon (or to taste)
Bacon grease or other oil	¼ cup
Salt	To taste
Freshly ground black pepper	To taste

Optional Toppings

Ingredient	Amount
Raw, unsalted sunflower seeds	½ cup

How to Make Kale Sweet Potato Salad

Step 1: Prep and Roast the Vegetables

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Peel the sweet potato and dice it into ¾-inch cubes. Dice the red onion into similar-sized pieces.
4. Toss the sweet potatoes and onions in a bowl with 2 tablespoons of olive oil, salt, and pepper.
5. Spread the vegetables in a single layer on the prepared baking sheet and roast in the oven for 20 minutes, or until the sweet potatoes are fork-tender but not mushy. Let them cool once done.

Step 2: Cook the Bacon

1. While the vegetables are roasting, cook the bacon in a skillet over medium heat until it’s crispy, about 5–8 minutes.
2. Remove the bacon, crumble it into small pieces, and set it aside.
3. Reserve about ¼ cup of bacon grease for the dressing.

Step 3: Prep the Kale

1. Wash the kale thoroughly and remove the tough stems.
2. Pat the kale dry with paper towels or a salad spinner.
3. Chop the kale into bite-sized pieces and place it in a large salad bowl.

Step 4: Add the Salad Ingredients

1. To the bowl of kale, add the cooled sweet potatoes and onions, diced apple, green onions, and half of the crumbled bacon.
2. Toss everything together gently to combine.

Step 5: Make the Dressing

1. In a small jar with a lid, combine the following:
   • ¼ cup of bacon grease (or other oil)
   • ¼ cup apple cider vinegar
   • 1 teaspoon Dijon mustard
   • 1 tablespoon honey
   • A pinch of salt and pepper.
2. Close the lid tightly and shake the jar vigorously until the dressing is fully combined.

Step 6: Assemble and Serve

1. Drizzle the dressing over the salad and toss to coat evenly.
2. Sprinkle the remaining bacon and the sunflower seeds (if using) on top as garnish.
3. Serve immediately and enjoy!

The Nutritional Benefits of Kale Sweet Potato Salad

This salad is not just tasty—it’s packed with nutrients that support your overall health.

1. Kale

• A superfood rich in vitamins A, C, and K.
• Contains calcium and antioxidants that promote strong bones and reduce inflammation.

2. Sweet Potatoes

• High in beta-carotene, which supports healthy skin and vision.
• A great source of complex carbohydrates and fiber for sustained energy.

3. Apples

• Provide natural sweetness and are loaded with antioxidants and dietary fiber.

4. Bacon (in moderation)

• Adds protein and a smoky flavor, making the salad satisfying.

5. Apple Cider Vinegar

• May aid digestion and support a healthy gut.

Tips for the Best Kale Sweet Potato Salad

1. Massage the Kale

If you prefer softer kale, massage it with a pinch of salt and a drizzle of olive oil for a couple of minutes. This breaks down the tough fibers and makes it more tender.

2. Customize the Add-Ins

Don’t have sunflower seeds? Try pumpkin seeds, chopped walnuts, or pecans for a similar crunch.

3. Make it Vegetarian

Skip the bacon and use olive oil or avocado oil in the dressing instead of bacon grease. You can add roasted chickpeas for protein.

4. Roast the Sweet Potatoes Evenly

Cut the sweet potatoes into uniform pieces to ensure they cook evenly.

5. Prep Ahead

• Roast the sweet potatoes and cook the bacon in advance to save time.
• Store the dressing separately and toss the salad just before serving.

Why This Salad Works for Every Occasion

A Healthy Weeknight Dinner

This salad is a complete meal when paired with a protein like grilled chicken or salmon.

A Crowd-Pleasing Potluck Dish

Its vibrant colors and bold flavors make it a standout dish at any gathering.

A Seasonal Favorite

Perfect for fall and winter when sweet potatoes and kale are at their peak freshness.

Frequently Asked Questions (FAQ)

1. Can I make this salad ahead of time?

Yes! Prep all the ingredients ahead of time but store the dressing separately. Toss the salad with the dressing just before serving to keep the kale fresh and crisp.

2. How can I make this salad vegan?

Simply omit the bacon and use olive oil or avocado oil instead of bacon grease in the dressing.

3. Can I use baby kale instead of regular kale?

Absolutely! Baby kale is more tender and doesn’t require chopping or massaging.

4. What other toppings can I use?

Feel free to add dried cranberries, feta cheese, or roasted chickpeas for extra flavor and texture.

5. How do I store leftovers?

Store leftover salad in an airtight container in the fridge for up to 2 days. Keep the dressing separate if possible.

6. Can I substitute the sweet potatoes?

Yes! You can use roasted butternut squash, carrots, or even parsnips instead.

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	~220
Fat	12g
Carbohydrates	22g
Protein	6g
Fiber	4g

Make Kale Sweet Potato Salad Today!

This Kale Sweet Potato Salad is a delicious blend of hearty and healthy ingredients, perfect for any occasion. With its vibrant colors, bold flavors, and satisfying crunch, it’s a dish that will keep you coming back for more.

Ready to try it yourself? Gather your ingredients and enjoy this fresh, flavorful salad today!

Print